AdVital Recipe Book

RECIPES FOR YOUR HEALTH & VITALITY

Delicious & nutritious recipes fortified with AdVital – an innovative Australian product

Gluten Free Options

Over 50 Delicious Recipes

FODMAP Diet Tips

RECIPES FOR YOUR HEALTH & VITALITY ‘Food First’ – The Flavour Creations Approach One of the most treasured parts of our day is the enjoyment of food. It is always central to celebrations, emotional nurturing, basic sustenance on the run, and often a talking point.

Sometimes we cannot eat the quantity we need to remain in good health or, for athletes, ‘fighting fit’. Often we fail to eat adequately because of stress, heavy sporting commitments, illness or advanced age.

We at Flavour Creations have been creating delicious meals and beverages for nearly 20 years, catering to these individuals and those requiring modification to the texture of their foods and viscosity of their drinks. Our range enables a wide spectrum of people to continue their enjoyment of real food.

This compilation of recipes is drawn from traditional favourites but supplemented in such a way that the flavour and texture are not compromised. They are boosted with life-saving proteins, vitamins, minerals and energy with our unique product AdVital — for your advanced vitality.

We are excited to share these with you and hope it will inspire you to continue to enjoy creating nourishing food for yourself, your community and your loved ones.

Front cover: Vegetable Quiche, recipe on page 24

www.advital.com.au

RECIPES FOR YOUR HEALTH & VITALITY Gluten Free Flavour Creations manufacturing facility is a gluten and nut free environment. However, we understand that not everyone requires gluten and nut free foods. That’s why every recipe developed in this book has a gluten and gluten free version, and a nutritional table for both.

In some recipes, the ingredients are naturally gluten free and thus only have one nutritional table. Whilst the recipes do not contain nuts, sometimes they are listed as optional. Feel free to add them throughout the recipes, just ensure no one consuming the dish has a nut allergy.

Nutritional Information Each recipe contains a nutritional panel to assist you when targeting specific nutritional requirements. As AdVital contains 28 micronutrients, we have listed the most commonly referenced six. You can find the complete nutritional profile of AdVital on page 93.

For your further enjoyment we have added hints and tips to each recipe which, if used, can alter the nutritional values provided. Your choice of ingredients may also change the results; for example, fruit and vegetables are subject to seasonal variation. The nutritional content of packaged and prepared foods will vary between brands and may also change over time.

Therefore, all nutritional information is provided as an "average" and is supplied as a guide only.

Recipe modifications and substitutions may alter these results.

All material included in this publication is intended only as a guide. The publication is not intended to be used as a substitute for the skill, knowledge and experience of a qualified medical professional. For personalised advice and guidance, we suggest you consult an Accredited Practising Dietitian (visit www.daa.asn.au for more information) or your GP. Flavour Creations Pty Ltd has sourced data from: • AusFoods 2012 • NUTTAB 2010 • USDA National Nutrient Database SR24 While Flavour Creations Pty Ltd aims to refer to sources that are reliable and accurate, it has no control over the content of these sources. A reference to these sources does not imply a recommendation for all content provided by the sources.

www.advital.com.au

RECIPES FOR YOUR HEALTH & VITALITY Nutrition Claims The nutrition claims in this recipe book use the guidelines provided in the Food Standards Australia & New Zealand (FSANZ) Code — Standard 1.2.7 — Nutrition, Health and Related Claims (for energy and protein), and the National Health and Medical Research Council’s (NHMRC) Nutrient Reference Values (NRVs) (for vitamins and minerals): Definitions: • High Protein/Good Source of Protein: 10g or more of protein per serve.

• Energy Dense: Recipe provides an average energy content of more than 80kJ per 100mL liquid, or 170kJ per 100g solid food.

• Good Source of Vitamin/Mineral: 25% or more of RDI value per serve. A RDI value representative of our target populations was chosen for Calcium, Vitamin A and Vitamin D — Calcium: 1000 mg/day, Vitamin A: 900 ug/day, Vitamin D: 10 ug/day.

References: FSANZ (2014). Food Standards Code - Standard 1.2.7 - Nutrition, Health and Related Claims. Available at: http:// www.comlaw.gov.au/Series/F2013L00054, accessed 1 June 2015.

NHMRC (2006). Nutrient reference values for Australia and New Zealand. Available at: https://www.nrv.gov.au/ nutrients, accessed 1 June 2015.

Food Storage Some recipes have specific storage instructions; otherwise please follow the recommendations detailed below.

Store any leftovers in an airtight container and refrigerate immediately. Consume or discard within two days. For large amounts, divide into small containers so they cool faster.

If you do not expect to consume any leftovers within 2 days, freeze them immediately.

Place in appropriate freezer bags and seal. They can be stored for up to six weeks in a fridge freezer or up to three months in a chest freezer.

Reheating: Defrost in the refrigerator or microwave, covered and on a plate, not on the bench top. Most items can be microwaved, reheated on the stove top using low heat, or covered with foil in a moderately slow oven (160ºC conventional/140ºC fan forced). Ensure that it is hot all the way through — use a meat thermometer to check that the centre of the food is at least 75ºC.

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RECIPES FOR YOUR HEALTH & VITALITY Safe Food Handling We at Flavour Creations are responsible and safe food manufacturers, and take our responsibility very seriously. Our staff are comprehensively trained in safe food handling and cleaning the manufacturing environment where it is made.

We understand the microbiological complexities of foodborne illnesses, and the impact they can have on individuals, especially those with an already compromised immune system.

There are some simple rules for you to follow to ensure you do not contaminate the food you have so lovingly prepared. If you are in doubt on safe food handling, The Food Safety Information Council is Australia’s leading disseminator of consumer-targeted food safety information. You can visit their website at www.foodsafety.asn.au for information and help.

Feedback We would love to hear from you. Many of you are already accomplished cooks and as you experiment with the recipes, you may develop them further or they will inspire you to create entirely different recipes. Sharing this information with us will continue to enrich the lives of our other customers and, with your permission, we will pass them on. So please visit www.advital.com.au or email us at feedback@advital.com.au and help our community grow.

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Contents Rise & Shine Scrambled Eggs

8

Porridge

10

Pikelets

12

Love Soup Pumpkin Soup

14

Pea and Ham Soup

16

Adding AdVital to Canned Soup

18

The Main Event Butter Chicken

20

Vegetable Curry

22

Vegetable Quiche

24

Battered Fish and Potato Wedges

26

Battered Chicken

28

Beef Casserole

30

Shepherd’s Pie

32

Tuna Mornay

34

Vegetable Bake

36

Simple Savoury Snacks Zucchini and Corn Fritters

38

Ham, Sweetcorn & Cheese Fritters

40

Savoury Cornmeal Muffins

42

Spinach & Feta Rolls

44

Potato Cakes

46

Meatballs – Pork & Veal

48

Easy Sides Mashed Potato

50

Potato and Cauliflower Mash

52

Mashed Orange Veggies

54

Potato Wedges

56

Biscuits & Slices Chewy Chocolate Chip Cookies

58

Hedgehog

60

Lemon Slice

62

Chocolate Crackles

64

Bakery & Other Treats Lemon and Blueberry Muffins

66

Chocolate Cup Cakes

68

Scones with Jam and Cream

70

Apple Fritters

72

Cream Cheese Sandwich Spread

74

Custard

76

Drinks & Smoothies Banana Smoothie

78

Blueberry Smoothie

80

Eggnog

82

Chocolate Milkshake

84

Tea, Coffee and Hot Chocolate

86

Basics & Condiments Batter

89

Raita

89

Short Crust Pastry

90

Plain Yoghurt

90

White Sauce

91

Tartare Sauce

91

Gravy

92

Mayonnaise

92

AdVital Nutrition Information Panel

93

Protein & Energy Value Index

94

8

Rise & Shine

Scrambled Eggs Serves: 4 Preparation: 2 minutes | Cooking: 4 minutes

Ingredients

Hints & Tips

‐‐ To add some zing, add finely chopped spring onions, chives or chilli to egg mixture.

8 (59g each) eggs

‐‐ For richer eggs, replace milk with cream or sprinkle with feta or tasty cheese when serving.

½ cup (125mL) full cream milk 4 scoops (160g) AdVital Salt and pepper, to taste

‐‐ We love Tabasco sauce with ours!

1 tbsp (20g) butter Garnish: Finely chopped parsley

Method

Low FODMAP Diet Tip:

Stove Top: 1. Whisk eggs, milk, AdVital, salt and pepper until smooth.

‐‐ Replace full cream milk with lactose free milk.

2. Melt butter in saucepan over gentle heat, add egg mixture.

3. Allow to thicken and gently lift and fold until all the mixture is cooked. Do not overcook.

4. Serve on a plate with toast and garnish if desired.

Microwave*: 1. Whisk eggs, milk, AdVital, salt and pepper until smooth in a microwave container. Cover and place in microwave.

2. Follow microwave instructions for sensor cook or microwave for 1 minute. Remove, stir and continue until cooked through. Do not overcook.

3. Serve on a plate with toast and garnish if desired. *Based on a 1000W microwave oven.

Microwave method contribution: Sue – Nursing Home, Yeppoon

Nutrition Information Naturally Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg g ug mg mg

Per recipe

Per serve

740 5916 119 64.4 30.8 89.2 27.2 <1.0 1168 1248 2200 36.4 35.2 1444

185 1479 29.8 16.1 7.7 22.3 6.8 <1.0 292 312 550 9.1 8.8 361

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

9

10

Rise Breakfast & Shine

Porridge Serves: 1 Preparation: 2 minutes | Cooking: 8 minutes

Ingredients ¼ cup (30g) rolled oats, or for gluten free use ½ cup (55g) rice flakes or ⅓ cup (30g) quinoa flakes ½ cup (125mL) water

Hints & Tips

‐‐ Toppings: try one or a combination of honey, brown sugar, pureed or dried fruit. ‐‐ You might enjoy some seeds and nuts sprinkled over the top or mixed through. ‐‐ If you prefer a runnier texture, pour some hot or cold milk over the top before serving.

½ cup (125mL) full cream milk 1 scoop (40g) AdVital To Serve: See hints & tips

Method

Low FODMAP Diet Tip:

Stove Top: 1. Combine oats, rice or quinoa flakes, milk and water in a saucepan.

2. Stir and bring to the boil over medium heat. Reduce heat and simmer for 5 minutes or until soft.

‐‐ Replace full cream milk with lactose free milk. ‐‐ Avoid high fructose & sugar alcohol toppings.

3. Remove from the heat and stir in AdVital.

4. Stand for 1 minute then add toppings of your choice to taste and serve.

Nutrition Information

Microwave*: 1. Combine oats, rice or quinoa flakes, milk and water in a medium-sized microwavable mixing bowl to prevent boiling over.

2. Cook on high for 3 minutes uncovered. Remove and stir.

3. Cook on high for 2 minutes or until soft.

4. Remove and stir in AdVital.

5. Stand for 1 minute then add toppings of your choice to taste and serve. *Based on a 1000W microwave oven.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten Free

Gluten

Per recipe/serve

Per recipe/serve

350 1479 23.4 7.5 4.0 46.8 12.7 1.8 129 549 391 8.7 6.2 433

325 1484 22.8 8.4 4.3 45.4 12.5 2.8 124 421 391 8.7 6.1 429

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

11

12

Rise Breakfast & Shine

Pikelets Makes: 16 pikelets | Serves: 8 (2 pikelets per serve) Preparation: 5 minutes | Cooking: 15 minutes

Ingredients 1 cup (140g) self-raising flour or gluten free self-raising flour ½ cup (90g) caster sugar 190mL full cream milk

Hints & Tips

‐‐ Toppings: butter, jam and cream, sugar and lemon juice. ‐‐ Sprinkle some fresh berries or a berry compote over them and dust with icing sugar.

2 (59g each) eggs 4 scoops (160g) AdVital

Method

Low FODMAP Diet Tip:

‐‐ Use gluten free flour and lactose free milk.

1. Combine flour and sugar.

2. Whisk milk, eggs and AdVital, add to flour mix, whisking until smooth.

3. Heat a non-stick frying pan over medium heat and add a small amount of cooking spray or butter. Drop heaped tablespoonfuls of the mixture into the pan and cook for a few minutes or until bubbles appear on the surface.

4. Turn over and cook until puffed and golden.

5. Turn onto greaseproof paper and repeat steps 3 and 4 until batter has been used. Serve warm with toppings to taste, see Hints & Tips.

Nutrition Information Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

680 7288 82.4 22.4 11.2 303 120 2.0 936 992 1552 33.6 26.4 1392

85 911 10.3 2.8 1.4 37.9 15.0 <1.0 117 124 194 4.2 3.3 174

680 7248 96.0 23.2 12.0 283 120 5.3 1488 1224 1552 33.6 27.2 1488

85 906 12.0 2.9 1.5 35.4 15.0 <1.0 186 153 194 4.2 3.4 186

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamin D.

High Protein, Energy Dense

13

14

Love Soup

Pumpkin Soup Serves: 8 Preparation: 15 minutes | Cooking: 40 minutes

Ingredients 1 medium (160g) brown onion, roughly diced 500g peeled, diced (10mm) pumpkin

Hints & Tips

‐‐ Spice it up with ground or fresh chopped ginger, coriander or basil. ‐‐ Garnish with a sprinkle of cayenne pepper or paprika and dried pumpkin seeds.

1 medium (400g) peeled and diced (10mm) sweet potato 6 chicken stock cubes 700mL full cream milk 8 scoops (320g) AdVital Salt and pepper, to taste To serve: Yoghurt recipe, refer to page 90

Method

Low FODMAP Diet Tip:

1. Place vegetables, stock and milk into a saucepan, cover and bring to the boil. Turn heat to low, simmer for 30 minutes.

‐‐ Leave out the onion.

2. When vegetables are soft, remove from heat and puree until smooth.

‐‐ Use lactose free yoghurt and milk.

‐‐ Use stock free of gluten, onion and garlic.

3. Return soup to pan and reheat gently. Add AdVital and mix through until smooth.

4. Serve in individual bowls topped with a spoonful of yoghurt.

Nutrition Information Naturally Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium TEXTURE

C

Smooth Puree Food, suitable for Texture C diets

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

2360 11112 195 50.4 31.2 338 151 24.0 5736 6032 10272 76.8 56.8 3888

295 1389 24.4 6.3 3.9 42.3 18.9 3.0 717 754 1284 9.6 7.1 486

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

15

16

Love Soup

Pea & Ham Soup Serves: 8 Preparation: 10 minutes | Cooking: 40 minutes

Ingredients 1 cup (200g) green split peas, uncooked 1 medium (160g) brown onion 400g diced bacon

Hints & Tips

‐‐ If you love all peas, add 1 cup of frozen peas before pureeing. ‐‐ To have more vegetables in your meal, add a cup of diced carrots and celery to the cooking pot. ‐‐ Garnish with a spoon of cream and finely chopped parsley.

900mL water 8 scoops (320g) AdVital Salt and pepper, to taste

Method

Low FODMAP Diet Tip:

1. Rinse split peas under cold running water until water runs clear.

Drain.

‐‐ Not recommended for a low FODMAP diet.

2. Place the split peas, onion, bacon and water into a pan. Bring to the boil over high heat. Reduce heat to medium-low and simmer, covered, stirring occasionally for 35-40 minutes, or until peas are tender.

3. Remove from heat. Add AdVital and puree well using a stick blender or vitamiser.

4. Adjust the consistency with water if desired. Return soup to low heat and stir occasionally for 5 minutes or until heated through.

Nutrition Information Naturally Gluten Free

5. Ladle soup into bowls, garnish and serve immediately.

TEXTURE

B

Minced & Moist, suitable for Texture B diets

Can be used for Texture C diets — after soup has been pureed, press through a sieve to ensure it is lump free.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

2000 9640 228 28.8 12.8 263 51.2 26.4 6264 4232 2592 64.0 49.6 2512

250 1205 28.5 3.6 1.6 32.9 6.4 3.3 783 529 324 8.0 6.2 314

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

17

18

Love Soup

Adding AdVital to

Canned Soup Serves: 4 Preparation: 3 minutes | Cooking: 4 minutes

Ingredients 1 (420g) can condensed creamy soup (e.g. Cream of Chicken, Cream of Vegetable, Cream of Mushroom) Full cream milk 4 scoops (160g) AdVital

Hints & Tips

‐‐ For heartier soups, microwave a cup of diced vegetables and stir in when reheating. ‐‐ Garnish with paprika, parsley or grated parmesan cheese. ‐‐ Serve with a dollop of yoghurt, for recipe refer to page 90. ‐‐ Creamy soups work best. ‐‐ Avoid tomato-based soups.

Method

Low FODMAP Diet Tip:

1. Empty the can of soup into a saucepan and gradually stir in the quantity of milk as directed on can.

‐‐ Use a FODMAP friendly soup that is free of dairy, gluten, onion and garlic.

2. Follow can heating instructions.

‐‐ Use water or lactose free milk.

3. When the soup is ready, whisk in AdVital until smooth. Adjust the consistency and taste of the soup as desired with more milk, water or cream.

4. Return soup to stove and reheat gently then serve.

Nutrition Information* Gluten & Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

mL kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

740 5004 75.2 40.4 17.6 97.6 35.6 6.8 3336 1108 1408 33.2 24.0 1380

185 1251 18.8 10.1 4.4 24.4 8.9 1.7 834 277 352 8.3 6.0 345

*based on Cream of Mushroom Soup

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

19

20

The Main Event

Butter Chicken Serves: 6 Preparation: 10 minutes | Cooking: 25 minutes

Ingredients

Hints & Tips

‐‐ Serve with raita, refer to page 89, instead of natural yoghurt. It is a refreshing traditional Indian condiment.

1 tbsp (20mL) oil 400g skinless chicken breast, chopped into cubes 250g small cubes prepared pumpkin (skin, seeds and pith removed) 1 (500g) jar of butter chicken sauce 4 scoops (160g) AdVital Salt and pepper, to taste 1¼ cups (230g) Basmati rice Yoghurt recipe, refer to page 90 Optional: 3 tbsp chopped fresh coriander

Low FODMAP Diet Tip:

Method 1. On high, heat the oil, seal chicken on all sides. Set aside.

2. Place pumpkin and sauce in a saucepan, cover and bring to boil. Reduce heat, cover and simmer for 10 minutes, add chicken. Simmer for a further 10 minutes or until cooked. Stir occasionally. Do not allow to stick. If the mixture starts to become too thick add water to bring it to the consistency you like — a runny or thick sauce.

‐‐ Use a FODMAP friendly simmer sauce free of gluten, onion and garlic. ‐‐ Use lactose free yoghurt.

Nutrition Information Gluten & Gluten Free

3. Cook rice to packet directions. Drain and keep warm.

4. Remove curry from heat, stir in AdVital until well combined.

Season to taste.

5. Serve curry and rice with a dollop of yoghurt and a sprinkle of coriander.

Yield

g

Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

Curry: 1440 Rice: 690 Yoghurt: 220

Curry: 240 Rice: 115 Yoghurt: 37

12300 202 81.6 38.4 337 63.0 15.6 3000 4182 2898 40.8 42.6 1986

2050 33.6 13.6 6.4 56.1 10.5 2.6 500 697 483 6.8 7.1 331

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

21

22

The Main Event

Vegetable Curry Serves: 6 Preparation: 10 minutes | Cooking: 15-35 minutes*

Ingredients

Hints & Tips

‐‐ For added protein, replace a cup of vegetables with a can of drained chickpeas.

1 tbsp (20mL) oil 3 cups (400g) diced (2cm) mixed hard vegetables (e.g. carrot, potato, sweet potato, pumpkin) or 2 cups frozen vegetables 3 cups (250g) chopped mixed softer vegetables (e.g. cauliflower, broccoli, green beans, snow peas) or 2 cups of frozen mixed vegetables 1 (500g) jar of Indian simmer sauce, or to taste

‐‐ *To reduce the cooking time, microwave the diced hard vegetables until they are almost cooked and add them with the softer vegetables. ‐‐ For added flavour, onions and garlic can be added into step 1.

4 scoops (160g) AdVital Salt and pepper, to taste 1¼ cups (230g) Basmati rice Yoghurt recipe, refer to page 90 Optional: 3 tbsp chopped fresh coriander

Method 1. On medium, heat the oil, add hard vegetables and cook, stirring frequently until sizzling and lightly golden.

2. Add in sauce, bring to the simmer and cook, stirring frequently for 10-15 minutes or until the vegetables are almost cooked through but still firm in the middle.

3. Add in the softer (or frozen mixed) vegetables and simmer gently for a further 10 minutes or until all vegetables are just cooked through.

4. Cook rice to packet directions. Drain and keep warm.

5. Remove curry from heat, stir in AdVital until well combined.

Season to taste.

6. Serve curry and rice with a dollop of yoghurt and a sprinkle of coriander.

Low FODMAP Diet Tip:

‐‐ Use a FODMAP friendly simmer sauce that is free of gluten, onion and garlic, and low FODMAP vegetables such as zucchini, capsicum and green beans instead of cauliflower, broccoli and snow peas. ‐‐ Use lactose free yoghurt.

Nutrition Information Gluten & Gluten Free

Yield

g

Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

Curry: 1170 Rice: 690 Yoghurt: 220

Curry: 195 Rice: 115 Yoghurt: 37

11220 121 74.4 36.0 362 72.0 30.0 2922 4086 4308 40.8 33.6 2058

1870 20.1 12.4 6.0 60.4 12.0 5.0 487 681 718 6.8 5.6 343

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

23

24

The Main Event

Vegetable Quiche Serves: 8 Preparation: 30 minutes | Cooking: 40 minutes

Ingredients Short Crust Pastry recipe, refer to page 90 Filling:

Hints & Tips

‐‐ Toss in a ½ cup chopped and cooked bacon or chicken for extra flavour. ‐‐ Substitute the tasty cheese with feta or other cheeses of your choice.

2½ cups frozen vegetables (we used 50g frozen spinach, 1⅔ cups (200g) frozen mixed vegetables, and ¼ cup (30g) frozen peas) 2 tsp butter Small onion, finely chopped 3 (59g each) eggs 4 scoops (160g) AdVital 400mL cream 2 tsp dried parsley or 1 tbsp chopped fresh parsley 75g (¾ cup) grated tasty cheese

Low FODMAP Diet Tip:

‐‐ Use gluten free flour and lactose free milk.

Salt and pepper, to taste

‐‐ Choose low FODMAP vegetables such as carrot, zucchini and green beans and replace peas and onion.

Method 1. Preheat oven to 180oC conventional/170oC fan forced.

2. Grease 25cm wide, 3cm deep fluted loose-bottomed quiche/flan tin and line with pastry.

3. Defrost spinach, squeeze out excess water. Defrost mixed vegetables and peas. If using larger mixed vegetables roughly chop into 1-2cm pieces.

‐‐ Use a lower lactose cheese and lactose free cream.

Nutrition Information Gluten Free

4. Heat butter in frying pan over medium heat. Add chopped onion and sauté gently until softened.

5. Add all vegetables to pan and evaporate excess water. Remove from heat, cool slightly. Add parsley and cheese. Spread evenly into pan.

6. Whisk eggs and AdVital together until smooth and lump free.

Blend in the milk and pour into the pan. Season to taste.

7. Bake for 40 minutes or until just set.

8. Leave in the tin for 10 minutes to cool down slightly, slice and serve.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Gluten

Per recipe

Per serve

Per recipe

Per serve

1680 20952 161 324 204 358 46.4 14.4 4176 2504 6336 55.2 48.8 2896

210 2619 20.1 40.5 25.5 44.8 5.8 1.8 522 313 792 6.9 6.1 362

1680 20968 183 326 205 329 45.6 23.2 2600 2504 6336 55.2 49.6 2792

210 2621 22.9 40.8 25.6 41.1 5.7 2.9 325 313 792 6.9 6.2 349

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

25

26

The Main Event

Battered Fish With Oven-Roasted Potato Wedges

Serves: 4 Preparation: 20 minutes | Cooking: 20 minutes

Hints & Tips

Ingredients

‐‐ Use breadcrumbs mixed with some finely chopped parsley instead of batter to coat fish. Coat fish with flour or AdVital, dip in egg and coat in crumbs, then fry.

Batter recipe, refer to page 89 Salt and pepper, to taste

‐‐ Replace dusting flour with AdVital.

Vegetable oil, to fry

‐‐ Offer as a snack throughout the day.

4 (about 120g each) white fish fillets (such as flathead or whiting) ⅓ cup plain flour, self-raising flour or gluten free flour, for dusting Lemon wedges, to serve Potato Wedges recipe, refer to page 57 Tartare Sauce recipe, refer to page 91

Method

Low FODMAP Diet Tip:

2. Prepare the batter.

‐‐ Use gluten free flour and lactose free milk when making the batter, and gluten free flour for dusting.

3. Heat a large amount of oil in a heavy, deep saucepan or deep fryer to 180oC.

‐‐ If using a store bought Tartare sauce, choose one that does not contain onion or garlic.

1. Prepare Potato Wedges and Tartare Sauce.

4. Coat fish fillets lightly with flour and in small batches dip into the batter, make sure each piece is completely covered. Allow surplus batter to drop off before frying.

Nutrition Information Battered Fish and Tartare

5. Fry until batter is golden brown and fish is cooked through.

6. Lift with slotted spoon and drain on kitchen paper and wire rack.

7. Repeat with remaining fish and batter until used.

8. Season and serve with Potato Wedges, Tartare Sauce and lemon wedges.

Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Gluten

Per recipe

Per serve

Per recipe

Per serve

940 7816 118 88.0 14.0 148 26.0 1.1 1848 2080 1000 32.0 32.0 556

235 1954 29.6 22.0 3.5 37.0 6.5 <1.0 462 520 250 8.0 8.0 139

940 7844 128 88.8 14.0 138 27.6 4.0 1380 2236 1000 32.0 32.4 600

235 1961 31.9 22.2 3.5 34.4 6.9 1.0 345 559 250 8.0 8.1 150

Wedges Naturally Gluten Free Per recipe

Per serve

920 5136 48.8 48.8 9.2 138 16.0 13.2 186 3824 640 16.0 18.4 612

230 1284 12.2 12.2 2.3 34.6 4.0 3.3 46.6 956 160 4.0 4.6 153

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

27

28

The Main Event

Battered Chicken Serves: 4 Preparation: 20 minutes | Cooking: 20 minutes

Ingredients

Hints & Tips

‐‐ Use breadcrumbs mixed with some finely chopped parsley instead of batter to coat chicken.

Batter recipe, refer to page 89 Salt and pepper, to taste 450g skinless chicken thigh or breast fillets Vegetable oil, to fry ⅓ cup plain flour, self-raising flour or gluten free flour, for dusting

‐‐ Serve with mayonnaise (refer to recipe on page 92) or raita (refer to recipe on page 89). ‐‐ Serve chicken pieces as a snack throughout the day. ‐‐ Replace dusting flour with AdVital.

Method

Low FODMAP Diet Tip:

1. Prepare the batter.

2. Slice chicken into 2.5cm (1 inch) strips.

‐‐ Use gluten free flour and lactose free milk when making the batter.

3. Heat a large amount of oil in a heavy, deep saucepan or deep fryer to 180oC. 4. Coat chicken strips lightly with flour and in small batches dip into the batter, make sure each piece is completely covered.

Allow surplus batter to drop off before frying.

5. Fry until batter is golden brown and chicken is cooked through (approximately 4 minutes).

Nutrition Information Gluten Free

6. Lift with slotted spoon and drain on kitchen paper and wire rack.

7. Repeat with remaining chicken and batter until used.

8. Season to taste and serve.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

760 7696 159 80.4 12.8 118 10.8 <1.0 1316 1772 580 12.8 10.4 536

190 1924 39.8 20.1 3.2 29.6 2.7 <1.0 329 443 145 3.2 2.6 134

760 7732 169 81.2 13.2 107 10.4 4.0 736 1936 580 12.8 11.2 584

190 1933 42.3 20.3 3.3 26.8 2.6 1.0 184 484 145 3.2 2.8 146

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamin D.

High Protein, Energy Dense

29

30

The Main Event

Beef Casserole Serves: 4 Preparation: 10 minutes | Cooking: 2 hrs 30 minutes

Ingredients 400g casserole steak, diced into 3cm cubes

3 tbsp (60g) tomato paste

Salt and pepper, to taste

2 cups (500mL) beef stock (salt reduced)

2 tbsp (40mL) oil

1 tsp mixed herbs

1 (160g) onion, diced

3 scoops (120g) AdVital

1 (125g) carrot, diced

1 cup (130g) frozen garden peas

2 tbsp (20g) plain flour or gluten free plain flour

Mashed Potato recipe, refer to page 51

Method

Hints & Tips

‐‐ Different cuts of meat require different cook times, check with your butcher. ‐‐ When the meat is done it should be tender enough to break apart easily with a fork. ‐‐ For extra vegetables, add a cup chopped celery with the carrot. ‐‐ Substitute the plain mash with one of our other delicious mash recipes on pages 51, 53 and 55.

Low FODMAP Diet Tip:

Oven Bake: 1. Preheat oven to 180oC conventional/160oC fan forced.

2. Place the flour in a small bowl and gradually mix in 2-3 tbsp beef stock to make a smooth paste.

3. Place the paste, beef, vegetables, tomato paste, stock and herbs into a casserole dish, stir to combine then cover.

4. Place in preheated oven, stirring every half hour or so. If it becomes dry add a small amount of water.

‐‐ Leave out onion. Add fresh or dried herbs for extra flavour. ‐‐ Use gluten free flour. ‐‐ Replace frozen peas with green beans. ‐‐ Use stock free of gluten, onion and garlic.

Nutrition Information Beef Casserole

5. When the meat and vegetables are tender (1-2 hours) remove from oven, stir in AdVital and peas until well combined and return the covered casserole to the oven for 15 minutes.

6. Season to taste and serve hot with mashed potato, refer to page 51.

Stove Top: 1. Place the flour in a small bowl and gradually mix in 2-3 tbsp beef stock to make a smooth paste.

2. Place the paste, beef, vegetables, tomato paste, stock and herbs in a heavy-based pot. Bring to the boil then turn the heat down to low and partially cover the pot. Simmer until the meat and vegetables are tender, approximately 1-2 hours.

Stir occasionally, if it becomes dry add a small amount of water.

3. When the meat and vegetables are tender remove from heat, stir in AdVital and peas until well combined and return the covered pot to low heat for 15 minutes.

4. Season to taste and serve hot with mashed potato, refer to page 51.

Mashed Potato

Gluten & Naturally Gluten Free Gluten Free Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Per recipe

Per serve

Per recipe

Per serve

1140 7964 138 97.6 30.4 110 38.0 19.2 2912 3268 2944 27.2 24.4 1092

285 1991 34.6 24.4 7.6 27.6 9.5 4.8 728 817 736 6.8 6.1 273

500 3456 52.8 20.4 13.6 103 17.2 4.0 364.8 1860 1160 24.0 18.8 880

125 864 13.2 5.1 3.4 25.8 4.3 1.0 91.2 465 290 6.0 4.7 220

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamins A & D.

High Protein, Energy Dense

31

32

The Main Event

Shepherd’s Pie Serves: 4 Preparation: 30 minutes | Cooking: 25 minutes

Ingredients

Hints & Tips

‐‐ Sprinkle with ¼ cup grated cheese. ‐‐ Substitute the vegetables with any other leftovers you may have in the fridge.

After all that’s how Shepherd's Pie was invented.

1 tbsp (20mL) olive oil 1 onion (160g), finely diced 400g lamb mince 2 tbsp (20g) plain flour or gluten free plain flour 1 cup (120g) diced carrot

‐‐ Use beef instead of lamb and you will have a Cottage Pie! ‐‐ Try a pastry top instead of mash potato.

2 diced celery sticks

‐‐ Substitute the plain mash with one of our other delicious mash recipes on pages 51, 53 and 55.

½ cup frozen peas 3 tbsp (60g) tomato paste 2 beef stock cubes 400mL water

Low FODMAP Diet Tip:

3 scoops (120g) AdVital Salt and pepper, to taste

‐‐ Leave out onion. Add fresh or dried herbs such as thyme or rosemary for extra flavour.

Mashed Potato recipe, refer to page 51

‐‐ Use gluten free flour.

Optional: Generous splash Worcestershire Sauce

‐‐ Choose stock free of gluten, onion and garlic. ‐‐ Choose a lower lactose cheese.

Method 1. Make mashed potato, refer to page 51.

2. Preheat oven to 200oC conventional/180oC fan forced. Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring, for 5 minutes or until soft. Add carrot and celery, cook a further 5 minutes.

3. Add lamb and cook on low, stirring to break up any clumps, for 5 minutes or until lamb changes colour.

4. Add the flour and cook, stirring for 2 minutes or until well combined. Add tomato paste, stock cubes and water. Cook for 30 minutes and thicken sauce. Remove from heat, stir in AdVital and peas until well combined, season to taste.

5. Place lamb mixture into 2L casserole dish and spread mash evenly over the top. Bake for 25 minutes or until mashed potato is golden. If using cheese add to the top during the last 5 minutes of baking.

6. Serve immediately.

Nutrition Information Gluten & Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

1700 10764 198 100 41.6 206 53.6 22.4 2896 5012 3964 48.8 46.0 1960

425 2691 49.4 25.0 10.4 51.6 13.4 5.6 724 1253 991 12.2 11.5 490

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

33

34

The Main Event

Tuna Mornay Serves: 6 Preparation: 20 minutes | Cooking: 25 minutes

Ingredients

Hints & Tips

‐‐ Stir in a small can of crushed pineapple for a tropical summer taste.

200g wheat or gluten free pasta 2½ tbsp (50g) butter

‐‐ Replace vegetables with a cup of diced celery.

1 diced brown onion (160g)

‐‐ Substitute tuna with salmon.

¼ cup (35g) plain flour or gluten free plain flour 2½ cups (625mL) full cream milk 2 tbsp Dijon mustard 1 cup (110g) grated tasty cheese, plus extra ¼ cup (30g) for the top 4 scoops (160g) AdVital 1 cup (120g) mixed vegetables (canned or frozen), drained 425g tin tuna in brine or water, drained Salt and pepper, to taste

Low FODMAP Diet Tip: ‐‐ Leave out onion.

Method

‐‐ Use gluten free pasta and flour, and lactose free milk.

1. Preheat oven to 180oC conventional/160oC fan forced. Grease one medium-sized oven proof casserole or baking dish, or 6 individual 1-cup (250mL) oven proof ramekins.

‐‐ Choose low FODMAP vegetables such as carrot, zucchini and green beans. ‐‐ Choose a lower lactose cheese.

2. Cook the pasta to packet directions and drain.

3. In a large pot over medium heat, melt the butter and add the onion. Sauté gently until soft.

Nutrition Information Gluten Free

4. Sprinkle in the flour and stir to coat the onion well.

5. Pour in ½ cup milk and stir until it is all incorporated and starting to form a thick, smooth sauce. Add another half a cup and repeat. Add the remaining milk and cook for 1 minute more, stirring.

6. Remove the sauce from the heat and add in the mustard, cheese and AdVital. Stir until the cheese has melted and the sauce is smooth.

7. In a large bowl gently combine the cooked pasta and vegetables. Add the tuna, breaking up any large lumps, and fold in gently to avoid it becoming mushy. Fold through the sauce and season the mixture to taste with salt and pepper.

8. Transfer the mixture into the baking dish or divide between the ramekins.

9. Top with the cheese and bake for 25 minutes or until golden.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Gluten

Per recipe

Per serve

Per recipe

Per serve

1950 11904 236 121 73.8 328 70.2 14.4 2838 2562 43.8 43.8 28.8 2754

325 1984 39.3 20.1 12.3 54.7 11.7 2.4 473 525 427 7.3 4.8 459

1950 12354 234 119 73.8 225 68.4 15.6 2616 3228 2562 43.8 29.4 2760

325 2059 39.0 19.9 12.3 37.5 11.4 2.6 436 538 427 7.3 4.9 460

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

35

36

The Main Event

Vegetable Bake Serves: 6 Preparation: 30 minutes | Cooking: 60-75 minutes

Ingredients

Hints & Tips

‐‐ For a meat version, add 1 cup of cooked diced ham or chicken.

1 (300g) grated zucchini 1 (100g) unpeeled, grated carrot 1 small (160g) unpeeled, grated sweet potato ½ head (80g) grated or finely chopped broccoli ½ head (230g) grated or finely chopped cauliflower

‐‐ Add a drained can of lentils for extra protein or try a small drained can of crushed pineapple. ‐‐ Sprinkle with paprika before serving. ‐‐ Try with different herbs for extra flavour.

1 tbsp (20mL) vegetable oil 1 (160g) finely diced onion 2 cloves finely chopped garlic 2 (59g each) eggs ⅓ cup (45g) self-raising flour or gluten free self-raising flour 6 scoops (240g) AdVital ¼ cup (60mL) full cream milk

Low FODMAP Diet Tip:

‐‐ Leave out onion and garlic. Add fresh or dried herbs such as parsley, thyme or rosemary for extra flavour.

½ cup (50g) grated cheese (cheddar or parmesan)

‐‐ Use gluten free flour and lactose free milk.

Salt and pepper, to taste

‐‐ Replace broccoli and cauliflower with pumpkin or extra amounts of the other vegetables.

Method 1. Preheat oven to 180oC conventional/160oC fan forced.

2. Lightly grease one medium-sized oven proof dish.

‐‐ Choose a lower lactose cheese.

Nutrition Information Gluten & Gluten Free

3. Heat oil in a large pot over medium heat, fry garlic and onion stirring constantly, until soft.

4. Add all grated vegetables to the pot, fry on medium-high heat for 10 minutes, or until the vegetables have started to soften.

Drain off any free liquid and allow the vegetables to cool, approximately 10 minutes.

5. In a large bowl, whisk eggs, flour, and AdVital until smooth.

Whisk in the milk until smooth.

6. Add vegetables to egg mix, stir through. Season to taste, pour mixture into prepared dish.

7. Sprinkle grated cheese evenly over the top.

8. Place dish in oven and bake for approximately 60-75 minutes or until firm, golden and slightly puffed.

9. Leave to stand for approximately 5 minutes before serving.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

1560 8394 139 57.6 24.6 216 66.6 24.6 1422 3852 6246 51.0 46.8 2484

260 1399 23.2 9.6 4.1 36.0 11.1 4.1 237 642 1041 8.5 7.8 414

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

37

38

Simple Savoury Snacks

Zucchini & Corn Fritters Makes: 16 fritters | Serves: 8 (2 fritters per serve) Preparation: 20 minutes | Cooking: 15 minutes

Ingredients 250g can creamed corn 2 (59g each) eggs

Hints & Tips

‐‐ Substitute some of the zucchini with grated carrot. ‐‐ Serve with chopped avocado or guacamole. ‐‐ Serve cold or hot spread with cream cheese, refer to recipe on page 75.

4 scoops (160g) AdVital 200g grated zucchini ½ medium (80g) brown or Spanish onion, finely chopped or blended briefly in food processor 1 clove of garlic, minced (optional) 2 tbsp chopped fresh parsley or 2 tsp dried parsley (optional) ½ tsp dried mixed Italian herbs ¼ cup (25g) grated Parmesan cheese ¾ cup (105g) plain flour or gluten free plain flour

Low FODMAP Diet Tip:

‐‐ Not recommended for a low FODMAP diet.

½ tsp baking powder ¼ cup (65mL) vegetable oil, for cooking

Method 1. Line a baking tray with baking paper.

2. Combine the creamed corn, eggs and AdVital in a large bowl and whisk until well combined and free of lumps.

Nutrition Information Gluten Free

3. Add in the remaining ingredients and mix well.

4. Heat 1 tablespoon of the oil in a large non-stick frying pan over medium heat. Drop dessert-spoonfuls of batter into the hot oil.

Cook for a few minutes, when holes appear on the surface and the bottom is golden use an egg lifter to turn the fritters. Cook for a few more minutes or until cooked through and golden on both sides. Transfer to the prepared baking tray, cover loosely with foil and place in a low oven to keep warm.

5. Repeat with the remaining oil and batter, reheating the pan between batches.

6. Serve with lemon juice or a dollop of sour cream and sweet chilli sauce.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

1000 8480 92.8 84.8 19.2 214 38.4 14.4 4040 2000 1792 34.4 39.2 1624

125 1060 11.6 10.6 2.4 26.7 4.8 1.8 505 250 224 4.3 4.9 203

1000 8584 103 85.6 19.2 206 38.4 18.4 2392 2168 1792 34.4 40.0 1640

125 1073 12.9 10.7 2.4 25.7 4.8 2.3 299 271 224 4.3 5.0 205

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamin D.

HighSnacks Protein, Energy Dense Simple Savoury

39

40

Simple Savoury Snacks

Ham & Sweetcorn Fritters Makes: 12 fritters | Serves: 6 (2 fritters per serve) Preparation: 10 minutes | Cooking: 15 minutes

Ingredients Batter recipe, refer to page 89 ½ cup (70g) canned or defrosted corn kernels, drained ½ cup (50g) grated tasty cheese 75g ham, diced Salt and pepper, to taste

Hints & Tips

‐‐ Replace the corn with any canned or frozen vegetables. ‐‐ Leave out the ham for vegetarian fritters. ‐‐ Substitute the ham with diced cooked chicken. ‐‐ Add fresh or dried herbs for extra flavour. ‐‐ Serve cold or hot spread with cream cheese, refer to recipe on page 75.

Vegetable oil, for frying (approx. ¼ cup or 65mL)

Method 1. Line a baking tray with baking paper.

2. Prepare the batter according to the recipe.

3. Mix in the corn, cheese and ham, and then season to taste with salt and pepper.

4. In a heavy frying pan on the stove top, heat 1 tablespoon of oil over medium heat.

5. Drop dessert-spoonfuls of batter mixture into pan and fry gently until golden brown in colour — 3 to 4 minutes on each side.

Transfer to the prepared baking tray, cover loosely with foil and place in a low oven to keep warm.

6. Repeat with the remaining oil and batter, reheating the pan between batches.

7. Serve warm.

Low FODMAP Diet Tip:

‐‐ Use gluten free flour and lactose free milk when making the batter. ‐‐ Replace the corn with low FODMAP vegetables such as diced fresh or roasted capsicum, diced canned or frozen carrot and beans, or diced cooked or roasted zucchini.

Nutrition Information Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

660 7278 81.6 87 24.6 154 22.8 4.0 3516 924 1266 27.0 19.2 1386

110 1213 13.6 14.5 4.1 25.7 3.8 <1.0 586 154 211 4.5 3.2 231

660 7380 92.4 88.2 24.6 146 22.8 6.6 1872 1092 1266 27.0 20.4 1410

110 1230 15.4 14.7 4.1 24.4 3.8 1.1 312 182 211 4.5 3.4 235

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamin D.

HighSnacks Protein, Energy Dense Simple Savoury

41

42

Simple Savoury Snacks

Savoury Cornmeal Muffins Makes: 10 muffins | Serves: 10 (1 muffin per serve) Preparation: 20 minutes | Cooking: 25 minutes

Ingredients ¾ cup (210g) creamed corn ⅓ cup + 1 tbsp (110g) plain yoghurt ⅔ cup (110g) polenta (cornmeal)

Hints & Tips

‐‐ *For a softer cornmeal, pre soak polenta in the yoghurt and corn for a few hours or overnight. ‐‐ Serve with sweetened yoghurt or split muffin and butter. ‐‐ Pipe top of muffin with cream cheese, refer to recipe on page 75.

¼ cup oil 2 (59g each) eggs, beaten 4 scoops (160g) AdVital ⅔ cup (100g) self-raising flour, or ¾ cup gluten free self-raising flour ¼ tsp bicarbonate of soda ½ cup (50g) grated sharp cheese, or to taste Optional

Low FODMAP Diet Tip:

‐‐ Not recommended for a low FODMAP diet.

¼ cup (80g raw) diced cooked bacon 1 tbsp dried parsley ½ (75g) finely diced medium onion

Method 1. Preheat oven to 200oC conventional/180oC fan forced. Prepare a 12-cup (⅓-cup capacity) muffin tin by greasing lightly or lining with muffin cups.

2. Prepare the wet mix by placing the corn, yoghurt, (polenta if pre soaked only*), oil, eggs and AdVital in a large mixing bowl and whisk until well combined and smooth.

3. If using cooked bacon and onion, cool slightly then add to wet mix.

4. Add the flour, bicarbonate of soda, polenta if it was not presoaked, parsley (if using) and cheese to the wet mixture and with minimal mixing, gently combine.

5. Divide the batter evenly between 10 muffin cups (each cup will be just over ¾ full).

6. Bake for 20-25 minutes or until a skewer inserted into the centre comes out clean.

7. Cool on wire racks or serve hot.

Nutrition Information Gluten Free Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

900 9510 102 102 32.0 231 35.0 10 2350 1430 1660 35.0 40.0 1810

90 951 10.2 10.2 3.2 23.1 3.5 1.0 235 143 166 3.5 4.0 181

900 9480 111 103 32.0 217 35.0 12.0 2750 1580 1660 35.0 41.0 1880

90 948 11.1 10.3 3.2 21.7 3.5 1.2 275 158 166 3.5 4.1 188

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamin D.

HighSnacks Protein, Energy Dense Simple Savoury

43

44

Simple Savoury Snacks

Spinach & Feta Rolls Makes: 12 rolls | Serves: 6 (2 rolls per serve) Preparation: 25 minutes | Cooking: 20 minutes

Ingredients 2 tsp olive oil

Hints & Tips

‐‐ Spread basil pesto on pastry before adding the filling. ‐‐ Add a small amount of finely grated lemon zest or crushed garlic to the spinach mix.

6 scoops (240g) AdVital

‐‐ Add some diced cheddar (0.5cm x 0.5cm) and/or grated parmesan cheese to the filling to taste.

4 (59g each) eggs

‐‐ Sprinkle with paprika before serving.

100g feta cheese, crumbled

‐‐ Sprinkle with paprika, sesame or poppy seeds before baking.

280g frozen spinach

Salt and pepper, to taste 2 sheets (25 x 25cm) frozen puff pastry (gluten free or wheat), just thawed

Method

Low FODMAP Diet Tip: ‐‐ Use gluten free puff pastry.

1. Preheat oven to 220oC conventional/200oC fan forced. Line two baking trays with non-stick baking paper.

2. Defrost spinach, squeeze out all excess moisture and finely chop.

3. Place AdVital in a bowl with 3 of the eggs and whisk until well combined and smooth. Stir in the spinach and feta cheese.

Season to taste with salt and pepper.

4. Whisk remaining egg in a small bowl. Cut the pastry sheets (leaving the plastic attached) in half lengthways (to give you a total of 4 large rectangles). Spoon or pipe the mix in a long line on edge of each pastry rectangle of pastry about 2cm from the bottom edge.

5. Brush the top edge with beaten egg. Roll up each pastry rectangle (from bottom to top) to enclose the filling.

6. Cut each roll into 3, place onto the prepared baking trays, then brush with beaten egg. Bake for 20 minutes or until puffed and golden, then serve.

Nutrition Information Gluten & Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

1200 11916 164 129 72.0 241 32.4 27.6 2706 2196 6162 53.4 45.6 2652

200 1986 27.4 21.5 12.0 40.2 5.4 4.6 451 366 1027 8.9 7.6 442

Good source of Vitamins A & D and Calcium.

HighSnacks Protein, Energy Dense Simple Savoury

45

46

Simple Savoury Snacks

Potato Cakes Makes: 18 cakes | Serves: 6 (3 cakes per serve) Preparation: 30 minutes | Cooking: 15 minutes

Ingredients

Hints & Tips

Batter recipe, refer to page 89

‐‐ Substitute with sweet potatoes, large carrot sticks, zucchini or other vegetables you enjoy.

3 (600g) large potatoes

‐‐ Replace dusting flour with AdVital.

Salt and pepper, to taste

‐‐ Serve with sauce or salt and vinegar.

Vegetable oil, to deep-fry ⅓ cup (50g) plain flour, self-raising flour or gluten free flour, for dusting

Method 1. Prepare the batter, refer to page 89.

2. Meanwhile, cook potatoes in boiling water until tender. Do not overcook. Cool then thickly slice into 1cm (½ inch) slices.

Low FODMAP Diet Tip:

‐‐ Use gluten free flour and lactose free milk when making the batter.

3. Heat a large amount of oil in a heavy, deep saucepan or deep fryer to 180oC. 4. Coat potato slices lightly with flour and in small batches dip into batter, make sure each piece is completely covered. Allow surplus batter to drop off before frying.

Nutrition Information Gluten Free

5. Fry until batter is golden brown and cooked through (approximately 4 minutes).

6. Lift with slotted spoon and drain on kitchen paper on top of a wire rack.

7. Repeat with remaining potato and batter until used up.

8. Season to taste and serve.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

1050 8424 60.0 86.4 11.4 243 21.6 8.4 720 2838 918 20.4 15.6 852

175 1404 10.0 14.4 1.9 40.5 3.6 1.4 120 473 153 3.4 2.6 142

1050 8388 73.2 87.6 11.4 223 24.0 12.0 1254 3054 918 20.4 16.8 948

175 1398 12.2 14.6 1.9 37.2 4.0 2.0 209 509 153 3.4 2.8 158

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamin D.

HighSnacks Protein, Energy Dense Simple Savoury

47

48

Simple Savoury Snacks

Meat Balls Makes: 18 balls | Serves: 6 (3 balls per serve) Preparation: 15 minutes | Cooking: 30 minutes

Ingredients 1 (59g) egg 2 tbsp (40mL) water ½ cup (75g) breadcrumbs or gluten free breadcrumbs 3 scoops (120g) AdVital

Hints & Tips

‐‐ Serve with yoghurt and/or sweet chilli, tomato or BBQ sauce. ‐‐ Make some melon balls and thread 2-3 cold meat balls alternately with 2-3 melon balls onto a kebab stick. ‐‐ Great as a meal with salad or vegetables.

¼ cup (40g) minced onion ½ tsp salt Salt and pepper, to taste 500g lean minced pork or veal

Method 1. Preheat oven to 180oC conventional/160oC fan forced. Lightly grease a shallow baking dish.

2. In large bowl combine egg, water, bread crumbs, AdVital, onion, salt and pepper and combine.

Low FODMAP Diet Tip: ‐‐ Use gluten free breadcrumbs.

‐‐ Leave out onion and garlic. Add fresh or dried herbs such as thyme or rosemary for extra flavour.

3. Add minced meat, broken into chunks, and use your hands to combine.

4. Form into small balls approximately 2cm (1 inch) in diameter and place in the prepared dish.

Nutrition Information Gluten Free

5. Bake for 25-30 minutes until meatballs are no longer pink in centre.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

810 6594 154 63.6 24.0 96.6 19.8 4.2 1194 2208 1068 24.6 19.2 936

135 1099 25.6 10.6 4.0 16.1 3.3 <1.0 199 368 178 4.1 3.2 156

810 7032 160 64.8 24.0 112 18.6 3.6 1200 2394 1068 24.6 19.2 984

135 1172 26.6 10.8 4.0 18.6 3.1 <1.0 200 399 178 4.1 3.2 164

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamin D.

HighSnacks Protein, Energy Dense Simple Savoury

49

50

Easy Sides

Mashed Potato Serves: 4 Preparation: 15 minutes | Cooking: 20 minutes

Ingredients 375g washed, peeled and chopped potatoes 1 tbsp (20g) butter

Hints & Tips

‐‐ For a creamy mash, add 1 tbsp cream cheese. ‐‐ Garnish with finely chopped parsley. ‐‐ For a gourmet mash, add 100g blue cheese or crumble over the top when serving.

3 scoops (120g) AdVital Salt and pepper, to taste Milk as required

Method

Low FODMAP Diet Tip:

1. Cook potatoes in boiling salted water for 15-20 minutes or until tender.

‐‐ Use lactose free milk.

2. Drain potatoes in a colander. Stand for approximately 10 minutes ensuring all excess moisture is gone.

3. Mash.

4. Add butter, AdVital and sufficient milk to moisten if required.

5. Beat until fluffy. Season to taste and serve.

Nutrition Information

Variations

Naturally Gluten Free

Potato Croquettes 1. Form mash into 12 cork shaped croquettes.

2. Roll in flour or AdVital, beaten egg, dried breadcrumbs, then egg and breadcrumbs again.

3. Press crumbs on firmly.

4. Deep fry for 3-5 minutes.

5. Drain and serve.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

500 3456 52.8 20.4 13.6 103 17.2 4.0 364.8 1860 1160 24.0 18.8 880

125 864 13.2 5.1 3.4 25.8 4.3 1.0 91.2 465 290 6.0 4.7 220

Good source of Vitamins A & D.

High Protein, Energy Dense

51

52

Easy Sides

Potato & Cauliflower Mash Serves: 4 Preparation: 10 minutes | Cooking: 20 minutes

Ingredients 210g washed, peeled and chopped potatoes

Hints & Tips

‐‐ For a gourmet mash, add 100g blue cheese or crumble over the top when serving. ‐‐ Replace cauliflower with any vegetable you enjoy.

¼ small (250g) cauliflower, trimmed and chopped 1 tbsp (20g) butter, chopped ⅓ cup (35g) finely grated Parmesan cheese 3 scoops (120g) AdVital

Method

Low FODMAP Diet Tip:

1. Cook potato and cauliflower in boiling salted water for 15-20 minutes or until tender.

‐‐ Replace the cauliflower with the same amount of carrot.

2. Drain potatoes in a colander. Stand for approximately 10 minutes ensuring all excess moisture is gone.

3. Mash.

4. Add butter, AdVital and half the cheese. Beat until fluffy.

Season to taste.

5. Sprinkle remaining cheese on top and serve, or place mash into a tray, place under a grill until cheese melts and serve.

Nutrition Information Naturally Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

620 3980 69.2 32.4 20.8 88.8 20.4 9.2 960 2008 1268 26.4 18.8 1312

155 995 17.3 8.1 5.2 22.2 5.1 2.3 240 502 317 6.6 4.7 328

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

53

54

Easy Sides

Mashed Orange Veggies Serves: 4 Preparation: 15 minutes | Cooking: 20 minutes

Ingredients

Hints & Tips

‐‐ Add cheese or cream to make a richer mash. ‐‐ Garnish with finely chopped parsley or a sprinkle of cumin.

200g peeled, diced potato 200g peeled, diced sweet potato 200g peeled, diced pumpkin 3 scoops (120g) AdVital Salt and pepper, to taste

Method

Low FODMAP Diet Tip:

1. Place all vegetables into a large saucepan, cover with water, bring to the boil and simmer for 15-20 minutes or until very tender but not falling apart.

‐‐ No changes required.

2. Drain vegetables well in a colander. Stand for approximately 10 minutes ensuring all excess moisture is gone.

3. Mash.

4. Add AdVital, beat with a wooden spoon until smooth. Season to taste and serve.

Nutrition Information Naturally Gluten Free

Variations Duchess Potatoes 1. Pipe into high mounds on a lined and greased oven tray.

2. Glaze with 1 tsp beaten egg.

3. Bake for 10 minutes at 200oC.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

720 3412 58.0 5.6 3.2 124 38.8 12.8 260 2496 4184 24.0 18.8 968

180 853 14.5 1.4 0.8 31.0 9.7 3.2 65.0 624 1046 6.0 4.7 242

Good source of Vitamins A & D.

High Protein, Energy Dense

55

56

Easy Sides

Potato Wedges Serves: 4 Preparation: 15 minutes | Cooking: 30-40 minutes

Hints & Tips

Ingredients

‐‐ Serve with mayonnaise (refer to recipe on page 92) or sweet chilli sauce.

4 medium (about 200g each) unpeeled potatoes, cut into wedges

‐‐ Sprinkle with paprika before serving.

2 scoops (80g) AdVital 2½ tbsp (50mL) oil

Method

Low FODMAP Diet Tip:

1. Preheat oven to 200oC conventional/180oC fan forced.

‐‐

No changes required.

2. Line a baking tray with non-stick baking paper.

3. Toss the uncooked potato wedges in oil then dip or roll in AdVital and coat well. Bake for 30-40 minutes, turning occasionally.

Nutrition Information Naturally Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

920 5136 48.8 48.8 9.2 138 16.0 13.2 186 3824 640 16.0 18.4 612

230 1284 12.2 12.2 2.3 34.6 4.0 3.3 46.6 956 160 4.0 4.6 153

Good source of Vitamin D.

High Protein, Energy Dense

57

58

Biscuits & Slices

Chewy Chocolate Chip Cookies Makes: 20 cookies | Serves: 10 (2 cookies per serve) Preparation: 15 minutes | Cooking: 16 minutes

Ingredients

Hints & Tips

‐‐ To vary the flavour, throw in some dried cranberries or other berries, seeds or nuts.

2 (59g each) eggs 5 scoops (200g) AdVital 1 tbsp (20mL) full cream milk 1½ tsp vanilla essence or extract 125g unsalted butter, at room temperature ½ cup + 1 tbsp (100g) brown sugar 1½ cups + 1 tbsp (225g) self-raising flour or gluten free self-raising flour

Low FODMAP Diet Tip:

½ tsp salt 150g chocolate chips

‐‐ Use gluten free flour and lactose free milk.

Method 1. Preheat oven to 200oC conventional/180oC fan forced and line a baking tray with baking paper.

2. Whisk egg, AdVital, milk and vanilla until smooth. Add butter and sugar, mixing until smooth and well combined.

3. Sieve in flour and salt, stir until well-blended. Stir in chocolate chips.

Nutrition Information

4. Roll the mixture into balls about 4cm in diameter and place on the prepared baking tray, spaced at least 4cm apart. Flatten each ball slightly then place in preheated oven for 12-16 minutes or until cooked through and lightly golden.

Per recipe

Per serve

Per recipe

Per serve

950 16160 106 168 104 487 206 4.6 2440 1880 3370 42.0 37.0 2050

95 1616 10.6 16.8 10.4 48.7 20.6 <1.0 244 188 337 4.2 3.7 205

950 16100 127 169 105 455 206 9.7 3330 2250 3370 42.0 39.0 2210

95 1610 12.7 16.9 10.5 45.5 20.6 1.0 333 225 337 4.2 3.9 221

Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Gluten

Good source of Vitamins A and D.

High Protein, Energy Dense

59

60

Biscuits & Slices

Hedgehog Makes: 20 pieces | Serves: 10 (2 pieces per serve) Preparation: 20 minutes | Setting: 45 minutes

Ingredients 250g roughly crushed Arnott's® Marie biscuits, or for gluten free use 400g roughly crushed Arnott's® Rice Cookies 3 tbsp (20g) desiccated coconut 3 tbsp (30g) cocoa

Hints & Tips

‐‐ Before slicing, dust with icing sugar to serve or ice with chocolate icing and dust with desiccated coconut. ‐‐ Serve with ice cream or pour a berry compote over the served slices. For extra decadence, grate chocolate over the top.

170g butter

‐‐ Crumble the slice and sprinkle over ice cream or sorbet, or use as a cheesecake and pie base.

¾ cup (150g) caster sugar

‐‐ Add ½ cup chopped walnuts to step 3.

5 scoops (200g) AdVital

½ tsp vanilla essence or extract 1 (59g) egg, beaten

Low FODMAP Diet Tip:

Method 1. Line a 20cm x 30cm slice tray or shallow dish with baking paper.

‐‐ No changes required.

2. Roughly crush biscuits in a bowl until there is a mixture of fine and chunky crumbs.

3. Add coconut, cocoa and AdVital.

4. Melt butter with sugar, do not boil. Add vanilla and mix well into biscuit mixture.

5. Mix in beaten egg.

6. Press evenly into lined tin and refrigerate for 45 minutes or until firm.

Nutrition Information Gluten Free

7. When set, cut into 20 portions and serve.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Gluten

Per recipe

Per serve

Per recipe

Per serve

1050 18710 120 180 113 587 183 20.0 3040 2090 3400 42.0 38.0 1620

105 1871 12.0 18.0 11.3 58.7 18.3 2.0 304 209 340 4.2 3.8 162

900 16810 106 207 130 436 230 16.0 2290 1960 3400 42.0 38.0 1620

90 1681 10.6 20.7 13.0 43.6 23.0 1.6 229 196 340 4.2 3.8 162

Good source of Vitamins A and D.

High Protein, Energy Dense

61

62

Biscuits & Slices

Lemon Slice Makes: 32 pieces | Serves: 16 (2 pieces per serve) Preparation: 20 minutes | Setting: 45 minutes

Ingredients

Hints & Tips

‐‐ Serve with whipped cream, refer to recipe on page 71.

Biscuit Base 400g finely crushed Arnott's® Marie biscuits, or for gluten free use 600g finely crushed Arnott's® Rice Cookies

‐‐ Crumble the slice and sprinkle over ice cream or sorbets or use as a cheesecake and pie base.

Zest of 2-3 lemons (for an even blend you can put in food processor with biscuits) 5 scoops (200g) AdVital 2 cups (170g) desiccated coconut 230g butter, or for gluten free use 200g butter 1 can (395g) sweetened condensed milk Icing

Low FODMAP Diet Tip:

4 tbsp (80mL) lemon juice 3 tbsp (30g) pure or gluten free icing sugar

‐‐ Not recommended for a low FODMAP diet.

1 scoop (40g) AdVital ½ cup (45g) desiccated coconut

Method Biscuit Base 1. Finely crush the cookies with a rolling pin or food processor.

2. Mix in the lemon zest, AdVital and coconut.

Nutrition Information Gluten Free

3. Melt butter with condensed milk, stirring until butter melts.

Do not boil.

4. Add to dry mix and blend until mixed thoroughly.

5. Press evenly into the lined tray, ice and refrigerate 45 minutes or until firm.

Icing 1. Combine all ingredients except the coconut in a pot. Cook over low heat until smooth.

2. Remove from heat and spread evenly over slice base.

3. Sprinkle with coconut.

4. Refrigerate 45 minutes or until set.

5. Slice and serve.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Gluten

Per recipe

Per serve

Per recipe

Per serve

1760 34896 194 518 352 723 293 57.6 5328 3664 4240 49.6 46.4 2864

110 2181 12.1 32.4 22.0 45.2 18.3 3.6 333 229 265 3.1 2.9 179

1600 30032 163 435 262 656 394 41.6 3264 4384 4416 52.8 76.8 3072

100 1877 10.2 27.2 16.4 41.0 24.6 2.6 204 274 276 3.3 4.8 192

Good source of Vitamins A & D.

High Protein, Energy Dense

63

64

Biscuits & Slices

Chocolate Crackles Makes: 18 crackles | Serves: 9 (2 crackles per serve) Preparation: 15 minutes | Setting: 20 minutes

Ingredients 3½ cups (105g) Rice Bubbles® (check for gluten free) ¾ cup + 2 tbsp (130g) icing sugar 2½ tbsp (25g) cocoa 1 cup (75g) desiccated coconut, loosely packed

Hints & Tips

‐‐ Press into a lamington tray, sprinkle with grated chocolate and set in refrigerator.

Slice to serve. ‐‐ Serve with whipped cream, refer to recipe on page 71. ‐‐ Replace 1 cup Rice Bubbles® with 1 cup marshmallows and fruit for a Rocky Road treat.

250g Copha®, chopped 5 scoops (200g) AdVital

Method

Low FODMAP Diet Tip:

1. Lay 18 paper patty cases out on a tray or in muffin tins.

‐‐ No changes required.

2. In a large bowl, mix the Rice Bubbles , icing sugar, cocoa & coconut. ®

3. Slowly melt Copha® and butter in a saucepan over a low heat.

Cool slightly, add AdVital and stir until smooth.

4. Add to Rice Bubbles® mixture, stirring until well combined.

5. Spoon mixture into patty cases and refrigerate until firm.

Nutrition Information Gluten & Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

765 18639 93.6 311 277 327 164 19.8 1152 1890 1647 39.6 30.6 1494

85 2071 10.4 34.5 30.8 36.3 18.2 2.2 128 210 183 4.4 3.4 166

Good source of Vitamin D.

High Protein, Energy Dense

65

66

From the Bakery & Bakery Other Treats

Lemon & Blueberry Muffins Makes: 10 muffins | Serves: 10 (1 muffin per serve) Preparation: 15 minutes | Cooking: 22 minutes

Ingredients

Hints & Tips

‐‐ Serve with whipped cream (refer to recipe on page 71) or spread with cream cheese or butter. ‐‐ Substitute blueberries with any other berries or seeds you enjoy.

5 scoops (200g) AdVital 2 (59g each) eggs 4½ tbsp (90g) full fat sour cream 120mL full cream milk 2 tsp lemon essence ½ cup + 1 tbsp (110g) sugar 1 cup (140g) self-raising flour or gluten free self-raising flour ½ cup (70g) dried blueberries

Low FODMAP Diet Tip:

‐‐ Not recommended for a low FODMAP diet.

Method 1. Adjust an oven rack to the centre position and preheat the oven to 200oC conventional/180oC fan forced. Prepare a 12-cup (⅓cup capacity) muffin tin by greasing lightly or lining with muffin cups.

2. In a large bowl, combine AdVital, eggs, sour cream, milk, lemon essence and sugar, whisk until smooth.

3. Sift the flour into the wet ingredients, add berries and fold until just combined.

Nutrition Information Gluten Free

4. Divide mixture among 10 muffin cups. Bake for 18-22 minutes or until a skewer inserted into the centre comes out clean.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

850 9580 98.0 56.0 33.0 349 151 3.0 1020 1170 2260 42.0 33.0 1670

85 958 9.8 5.6 3.3 34.9 15.1 <1.0 102 117 226 4.2 3.3 167

850 9540 111 57.0 33.0 329 151 7.0 1570 1400 2260 42.0 34.0 1770

85 954 11.1 5.7 3.3 32.9 15.1 <1.0 157 140 226 4.2 3.4 177

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamins A & D.

High Protein, Energy Dense

67

68

From the Bakery & Bakery Other Treats

Choc Cupcakes Makes: 8 cupcakes | Serves: 8 (1 cupcake per serve) Preparation: 15 minutes | Cooking: 25 minutes

Ingredients ½ cup (75g) self-raising flour or gluten free self-raising flour 1½ tbsp (15g) cocoa powder

Hints & Tips

‐‐ Add ½ cup fresh or frozen berries to the mix before baking. ‐‐ Serve with whipped cream, refer to recipe on page 71.

75g butter, at room temperature ½ cup (85g) brown sugar, firmly packed 2 (59g each) eggs 4 scoops (160g) AdVital 2 tsp vanilla essence or extract 40g chocolate chips 60mL oil 60mL water, or for gluten free use 40mL water Frosting (yields approx. 240g frosting - 30g frosting per cupcake) ⅔ cup (80g) icing sugar

Low FODMAP Diet Tip:

‐‐ Not recommended for a low FODMAP diet.

1 tbsp (10g) cocoa powder 100g butter, at room temperature 2 scoops (80g) AdVital 2 tbsp (40mL) milk

Method

Nutrition Information Gluten Free

1. Preheat oven to 180 C conventional/160 C fan forced. Place 8 paper patty cases in a (⅓-cup capacity) muffin tin or on a baking tray. o

o

2. Sift flour and cocoa. In a separate bowl whisk AdVital, water and oil until smooth.

3. Beat butter and sugar until pale and fluffy. Beat in eggs one at a time, adding a little flour mix after each one. Mix in the remainder of flour with AdVital mixture. Fold in vanilla and chocolate chips.

4. Divide the mixture between the cupcake cases and bake for 2025 minutes, or until a knife inserted into the centre comes out clean. Leave to cool before icing.

5. To make the frosting, whisk AdVital and milk until thick and smooth. Beat in butter, sifted icing sugar and cocoa. Mix with a spoon, adding a little milk at a time until the icing is smooth but still firm enough to hold its shape.

6. When the cupcakes have cooled down place the frosting into a piping bag and decorate the cupcakes.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Gluten

Per recipe

Per serve

Per recipe

Per serve

960 17168 115 239 85.6 383 215 8.8 1808 2168 3680 52.8 70.4 2112

120 2146 14.4 29.9 10.7 47.9 26.9 1.1 226 271 460 6.6 8.8 264

960 17152 122 240 86.4 372 215 10.4 2104 2288 3680 52.8 71.2 2160

120 2144 15.2 30.0 10.8 46.5 26.9 1.3 263 286 460 6.6 8.9 270

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

69

70

From the Bakery & Bakery Other Treats

Scones with Jam & Cream Makes: 10 scones | Serves: 5 (2 scones per serve) Preparation: 10 minutes | Cooking: 15 minutes

Hints & Tips

‐‐ Dip your scone cutter in flour after cutting each scone to stop sticking. As you cut out your scones avoid twisting the cutter as this will make the scones rise unevenly.

Ingredients 2 cups (280g) self-raising flour or gluten free self-raising flour

‐‐ For a crusty top, cool on a wire rack. For a softer top, wrap them in a tea towel straight from the oven.

⅓ cup (70g) caster sugar Large pinch (1g) salt 4 scoops (160g) AdVital 120mL cream 120mL lemonade Whipped Cream 160mL thickened full fat cream

Low FODMAP Diet Tip:

2 scoops (80g) AdVital

‐‐ Use gluten free flour and lactose free cream.

Method 1. Preheat oven to 220oC conventional/195oC fan forced and lightly grease and flour a baking tray.

2. Sift flour, sugar and salt into a large bowl and make a well in the centre. In a separate bowl whisk AdVital, cream and lemonade until smooth.

3. Pour the wet ingredients into flour mix. Mix with a knife until it comes together. Turn onto a lightly-floured surface. Handle the dough as little as possible to prevent chewy scones.

Knead gently until smooth and roll to an even thickness of 2-3cm. If the mixture is too sticky gently work in extra flour; if it is too dry sprinkle over a little extra lemonade or water and work in gently.

4. Cut scones into 5-6cm rounds. Place close together on prepared tray. For golden brown tops, brush with a little milk.

5. Bake 10-15 minutes or until golden and cooked through.

Whipped Cream 1. Whisk cream and AdVital until smooth and thick. Keep refrigerated until required.

2. Serve warm scones with cream and jam.

Nutrition Information*

Scones Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Cream

Gluten

Naturally Gluten Free

Per recipe

Per serve

Per recipe

Per serve

Per recipe

Per serve

750 9795 67.0 50.5 31.5 405 102 4.0 1580 725 1760 32.5 24.5 1225

150 1959 13.4 10.1 6.3 81.0 20.3 <1.0 316 145 352 6.5 4.9 245

750 9720 93.5 52.0 32.0 365 101 10.5 2685 1180 1760 32.5 26.0 1425

150 1944 18.7 10.4 6.4 73.0 20.2 2.1 537 236 352 6.5 5.2 285

250 3630 34 62 40 45 14 <1.0 212 432 1410 17 13 675

50 363 3.4 6.2 4.0 4.5 1.4 <1.0 21.2 43.2 141 1.7 1.3 67.5

*nutrition information does not include jam

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

71

72

From the Bakery & Bakery Other Treats

Apple Fritters Makes: 12 fritters | Serves: 6 (2 fritters per serve) Preparation: 10 minutes | Cooking: 15 minutes

Ingredients

Hints & Tips

‐‐ Replace the apple in this recipe with pieces of pineapple or banana.

Batter recipe, refer to page 89

‐‐ Serve with ice cream, whipped cream (refer to recipe on page 71) or custard (refer to recipe on page 77).

2 cups (240g) diced apple ½ cup vegetable oil, for frying Cinnamon sugar (combine ¼ cup caster sugar with 1 tbsp cinnamon)

Method

Low FODMAP Diet Tip:

1. Stir diced apples into batter.

2. In a heavy frying pan on the stove top, heat oil over mediumhigh heat.

3. Drop a teaspoon of apple batter into hot oil and fry until golden brown in colour (approximately 3-4 minutes on each side).

‐‐ Use gluten free flour and lactose free milk when making the batter. ‐‐ Replace the apple with a low FODMAP fruit such as banana.

4. Remove from oil and drain on paper towel.

5. Cool and serve sprinkled with cinnamon sugar.

Nutrition Information Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

Per serve

Per recipe

Per serve

750 7590 59.4 66.6 10.8 244 103 10.8 666 1026 1134 25.2 20.4 1092

125 1265 9.9 11.1 1.8 40.6 17.2 1.8 111 171 189 4.2 3.4 182

780 7566 69.0 67.2 11.4 229 103 13.2 1080 1194 1134 25.2 21.0 1164

130 1261 11.5 11.2 1.9 38.1 17.2 2.2 180 199 189 4.2 3.5 194

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamin D.

High Protein, Energy Dense

73

74

From the Bakery & Bakery Other Treats

Cream Cheese Sandwich Spread Serves: 5 Preparation: 5 minutes

Hints & Tips

‐‐ Use as a sandwich spread.

Ingredients

‐‐ Spread or pipe over fritters, muffins or any savoury foods.

3 scoops (120g) AdVital

‐‐ Shape and serve on a cheese platter.

2 tbsp (40mL) full cream milk 100g full fat cream cheese

Method

Low FODMAP Diet Tip:

1. Whisk AdVital and milk until thick and smooth.

‐‐ Use lactose free milk and cream cheese.

2. Blend in the cream cheese until the mixture is smooth.

3. The spread is now ready to be used for one of the suggestions below.

Variations Sweet Mustard Pickle Cream Cheese Spread 1. Blend in sweet mustard pickles to taste.

Nutrition Information Naturally Gluten Free

Pesto Cream Cheese Spread 1. Blend in tomato pesto, basil pesto or a combination of both to taste.

Herbed Cream Cheese Spread 1. Blend in fresh or dried herbs to taste.

2. Season with salt and pepper. A little lemon juice adds a refreshing tang and goes well with fish.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

250 3425 55.0 37.5 24.5 65.0 18.5 <1.0 580 590 1335 25.5 19.0 985

50 685 11.0 7.5 4.9 13.0 3.7 <1.0 116 118 267 5.1 3.8 197

Good source of Vitamins A & D.

High Protein, Energy Dense

75

76

From the Bakery & Bakery Other Treats

Custard Serves: 4 Preparation: 5 minutes | Cooking: 5 minutes

Hints & Tips

Ingredients

‐‐ Most commercial custards are bright yellow because they contain food colouring; this homemade custard is almost white.

Custard powder or pre-prepared custard,

‐‐ Flavour with orange zest or 1-2 tablespoons of brandy, rum or liqueur.

or make from scratch: 300mL milk 2 tsp cornflour (gluten free if required)

‐‐ Store with plastic wrap touching the surface of the custard to prevent a skin forming on top and refrigerate immediately.

1½ tbsp (20g) caster sugar

‐‐ Not suitable for freezing.

2 scoops (80g) AdVital

‐‐ Serve with fruit or Apple Fritters (refer to recipe on page 73).

2 egg yolks

2 tsp vanilla essence or extract

Method

Low FODMAP Diet Tip:

1. Pour milk into a saucepan, bring to the boil.

2. Meanwhile, combine egg yolks, cornflour and sugar in a heatproof bowl and whisk until smooth.

3. Remove hot milk from heat and slowly pour the milk onto the egg yolk mixture in a steady stream, whisking constantly.

4. Return mixture to saucepan, cook over low heat, stirring constantly with a wooden spoon until thickened. (Do not allow the mixture to boil.) To determine when the custard is ready, use your finger to draw a line through the custard on the back of the spoon. If the line is well-defined, the custard is ready.

‐‐

Use gluten free cornflour and lactose free milk.

‐‐

If using custard powder or pre-prepared custards, choose one that is both lactose and gluten free.

Nutrition Information Gluten & Gluten Free

5. Remove from the heat and whisk in AdVital and vanilla until smooth. Strain the custard into a jug, and serve hot.

To prepare using custard powder: 1. Prepare custard according to the directions on the pack. When the custard has cooked, remove it from the heat and whisk in 1 scoop (40g) of AdVital per 150mL until smooth. Pass through a sieve into a jug and serve.

To prepare using pre-prepared custard from the Dairy or Desserts section of the supermarket: 1. Empty the custard into a medium sized mixing bowl. Add 1 scoop (40g) of AdVital for every 200g of custard. Whisk until smooth and serve.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

460 3116 46.4 23.6 12.4 88.8 48.4 <1.0 285 768 972 18.4 14.8 916

115 779 11.6 5.9 3.1 22.2 12.1 <1.0 71.3 192 243 4.6 3.7 229

Good source of Vitamins A & D.

High Protein, Energy Dense

77

78

Drinks & Smoothies

Banana Smoothie Serves: 2 Preparation: 5 minutes

Hints & Tips

Ingredients 1½ cups of chopped cold banana

‐‐ Refrigerate leftovers immediately in a covered container and use within two days.

1 cup (250mL) milk 2 scoops (80g) AdVital

Method

Low FODMAP Diet Tip:

1. Place all ingredients into blender.

‐‐ Use lactose free milk.

2. Blend until smooth.

3. Pour into two glasses and serve.

Nutrition Information Naturally Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

430 2388 40.2 11.6 7.6 75.0 37.2 2.4 242 988 784 17.2 12.2 826

215 1194 20.1 5.8 3.8 37.5 18.6 1.2 121 494 392 8.6 6.1 413

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

79

80

Drinks & Smoothies

Blueberry Smoothie Serves: 2 Preparation: 5 minutes

Hints & Tips

‐‐ Replace blueberries with other berries or a combination of a few different types of berries.

Ingredients 1½ cups of frozen or cold fresh blueberries ¾ cup (180g) full fat vanilla yoghurt 2 scoops (80g) AdVital

Method

Low FODMAP Diet Tip:

1. Place all ingredients into blender.

‐‐ Use lactose free yoghurt.

2. Blend until smooth.

3. Pour into two glasses and serve.

Nutrition Information Naturally Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

410 2622 40.4 13.8 9.0 82.0 50.2 2.8 260 776 742 17.8 12.8 780

205 1311 20.2 6.9 4.5 41.0 25.1 1.4 130 388 371 8.9 6.4 390

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

81

82

Drinks & Smoothies

82

Eggnog Serves: 4 Preparation: 5 minutes | Cooking: 8 minutes

Ingredients

Hints & Tips

‐‐ Sprinkle with nutmeg to serve. ‐‐ For a modern take, add vodka or an alcohol of your choice.

⅓ cup (65g) sugar 2½ cups (625mL) milk 1 (59g) egg 1½ tbsp (30mL) dark rum 1½ tbsp (30mL) brandy ¼ cup (60mL) thickened cream 4 scoops (160g) AdVital

Method

Low FODMAP Diet Tip:

1. Place egg, sugar and milk in a saucepan over medium-low heat.

Whisk to combine.

‐‐ Use lactose free milk and cream.

‐‐ Replace the rum with extra brandy.

2. Cook, stirring constantly, for 6-8 minutes or until mixture thickens and coats the back of a wooden spoon. Remove from heat.

3. Stir in rum, brandy and half the cream.

4. Using an electric mixer beat remaining cream and AdVital in a bowl until soft peaks form. Pour egg mixture into four heatproof glasses. Top with cream.

Nutrition Information Naturally Gluten Free

5. Serve.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

1020 7096 89.6 53.6 33.6 186 124 <1.0 624 1580 1992 36.0 25.6 1824

255 1774 22.4 13.4 8.4 46.4 30.9 <1.0 156 395 498 9.0 6.4 456

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

83

84

Drinks & Smoothies

Chocolate Milkshake Serves: 2 Preparation: 5 minutes

Hints & Tips

‐‐ Substitute chocolate topping with strawberry or any flavour you like.

Ingredients

‐‐ Add a handful of berries or banana to vary the flavour.

2 scoops vanilla ice cream 1 cup (250mL) milk 2 scoops (80g) AdVital 2 tbsp (40mL) chocolate sauce

Method

Low FODMAP Diet Tip:

1. Blend ice cream, milk, AdVital and sauce until smooth.

2. Pour ice cream mixture into glasses.

3. Serve.

‐‐ Replace the milk and chocolate sauce with lactose free chocolate milk. ‐‐ Use lactose free ice cream.

Nutrition Information Naturally Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

470 3604 43.8 37.2 24.2 89.8 54.4 <1.0 342 930 1064 17.4 12.4 930

235 1802 21.9 18.6 12.1 44.9 27.2 <1.0 171 465 532 8.7 6.2 465

Good source of Vitamins A & D and Calcium.

High Protein, Energy Dense

85

86

Drinks & Smoothies

Hot Beverages Tea with Milk

Tea & Milk Nutrition Information Naturally Gluten Free

Serves: 1

Ingredients

Per serve

1 tea bag

50mL full cream milk

200mL water, freshly boiled

1 scoop (40g) AdVital

Method 1. Add the tea bag to a mug of boiled water, brew and discard.

2. Add milk and briskly stir in AdVital until dissolved. Add extra milk and sugar to taste then serve immediately.

Coffee with Milk

Coffee granules or powder, to taste

50mL full cream milk

200mL water, freshly boiled

1 scoop (40g) AdVital

Method 1. Add the coffee to a mug of boiled water.

2. Add milk and briskly stir in AdVital until dissolved. Add extra milk and sugar to taste then serve immediately.

Hot Chocolate

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

mL kJ g g g g g g mg mg ug ug mg mg

250 809 17.1 3.2 2.1 24.3 7.7 <1.0 95.1 271 348 8.3 6.0 343

Hot Chocolate Nutrition Information Gluten & Gluten Free

Serves: 1

Per serve

Ingredients 1½ level tbsp (20g) hot chocolate powder, or to taste

Method 1. Heat the milk, stir in chocolate powder until dissolved.

2. Briskly stir in AdVital until dissolved and smooth. Serve immediately.

Low FODMAP Diet Tip: ‐‐ Use lactose free milk.

250 794 16.9 3.2 2.1 23.2 7.7 <1.0 94.5 217 348 8.3 6.0 340

Per serve

Ingredients

1 scoop (40g) AdVital

mL kJ g g g g g g mg mg ug ug mg mg

Coffee & Milk Nutrition Information Naturally Gluten Free

Serves: 1

200mL full cream milk

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

mL kJ g g g g g g mg mg ug ug mg mg

250 1546 23.2 9.4 6.1 48.8 32.1 <1.0 182 575 434 9.1 6.4 498

Good sources of Vitamins A & D and Calcium.

High Protein, Energy Dense

87

88

Basics & Condiments

Batter Makes: 400g batter | Serves: 4 (100g per serve) Preparation: 10 minutes

Ingredients

Nutrition Information Gluten Free

3 scoops (120g) AdVital 1 (59g) egg, lightly whisked ½ cup (125mL) milk ¾ cup (105g) self-raising flour or gluten free self-raising flour

Method 1. Whisk AdVital, egg and milk until smooth.

2. In another bowl, sift flour and make a well in the centre.

Gradually whisk in the egg and milk mixture to form a smooth batter the consistency of thickened cream. Adjust with extra milk as required.

3. Allow to stand for 30 minutes before using.

Low FODMAP Diet Tip: ‐‐ Use gluten free flour and lactose free milk.

Raita

Per recipe

Per serve

400 4188 58.0 14.0 7.6 159 21.6 1.6 660 676 1116 25.2 19.2 1012

100 1047 14.5 3.5 1.9 39.7 5.4 <1.0 165 169 279 6.3 4.8 253

400 4160 68.0 14.4 7.6 144 21.6 4.0 1076 844 1116 25.2 19.6 1084

100 1040 17.0 3.6 1.9 35.9 5.4 1.0 269 211 279 6.3 4.9 271

g kJ g g g g g g mg mg ug ug mg mg

Good source of Vitamins A & D and Calcium.

Naturally Gluten Free

Ingredients 2 scoops (80g) AdVital

Per serve

Nutrition Information

Makes: 480mL | Serves: 4 (120mL per serve) Preparation: 10 minutes

1½ cups (360g) Greek yoghurt or natural yoghurt

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

Gluten

Per recipe

½ cup chopped cucumber ¼ cup mint, finely chopped ¼ cup coriander, finely chopped

Method 1. Place ingredients in a bowl. Stir well to combine. Serve with curries, kebabs and salads.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

mL kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

480 2752 53.6 19.2 12.4 61.2 30.0 1.6 456 1508 852 18.0 12.4 1356

120 688 13.4 4.8 3.1 15.3 7.5 <1.0 114 377 213 4.5 3.1 339

Good source of Vitamin D and Calcium.

High Protein, Energy Dense

89

Short Crust Pastry

Hints & Tips

‐‐ Add 1 tbsp dried parsley or zest of 1 lemon to mix for a sweet or savoury option.

Makes: 1 x 25cm pie crust | Serves: 8

Ingredients

Nutrition Information

2 scoops (80g) AdVital

150g butter, chilled and cubed

1 (59g) egg

Large pinch (0.5g) salt

1¾ cups (240g) plain flour or gluten free plain flour

Few tsp cold milk

Method 1. Whisk AdVital and egg until smooth.

2. Place the flour, butter and salt in a food processor and blend until mixture forms crumbs. Add egg mix and pulse a few times to combine.

3. Tip mixture into a bowl, lightly mix with fingers to form a smooth but firm pastry. If dry, add a few drops of cold milk.

Refrigerate covered for 20 minutes.

4. Roll pastry out on a lightly floured surface and line tin. Use excess pastry to mend tears or holes and pat out until smooth.

Refrigerate for 30 minutes.

Plain Yoghurt Makes: 220mL | Serves: 2 (110mL per serve) Preparation: 2 minutes

Ingredients ¾ cups (180g) plain yoghurt 1 scoop (40g) AdVital

Method 1. Place ingredients in a bowl. Stir well to combine.

Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

Gluten

Per recipe

Per serve

Per recipe

Per serve

520 9504 40.0 130 84.0 233 9.6 4.0 5344 383 2096 16.8 26.4 622

65 1188 5.0 16.3 10.5 29.1 1.2 <1.0 668 47.9 262 2.1 3.3 77.8

520 9736 64.8 133 84.8 215 8.8 8.8 1576 772 2096 16.8 28.0 670

65 1217 8.1 16.6 10.6 26.9 1.1 1.1 197 96.5 262 2.1 3.5 83.8

Good source of Vitamin A.

Nutrition Information Naturally Gluten Free Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

mL kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

220 1284 25.4 9.0 5.8 28.6 13.2 <1.0 206 620 376 9.0 6.0 620

110 642 12.7 4.5 2.9 14.3 6.6 <1.0 103 310 188 4.5 3.0 310

Good source of Vitamin D and Calcium.

90

Basics & Condiments

White Sauce Makes: 400mL | Serves: 4 (100mL per serve) Preparation: 2 minutes | Cooking: 6 minutes

Nutrition Information Gluten & Gluten Free

Ingredients 30g butter 3 tbsp (30g) plain flour or gluten free plain flour 1½ cup (375mL) milk 2 scoops (80g) AdVital ½ tsp mustard (optional)

Method 1. On low heat melt butter in saucepan, stir in flour until smooth.

Cook for 1 minute, add mustard, stirring continuously until smooth.

2. Add milk, stirring constantly until thick and smooth.

3. Remove from heat, stir in AdVital until well combined. Season.

Variations

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

mL kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

400 3744 46.8 40.4 26.4 86.0 33.2 1.2 476 892 1156 18.4 13.2 964

100 936 11.7 10.1 6.6 21.5 8.3 <1.0 119 223 289 4.6 3.3 241

Good source of Vitamins A & D.

Add ¾ cup (75g) grated tasty cheese, ½ cup of chopped and cooked mushrooms or onions, or ⅓ cup finely chopped parsley.

Tartare Sauce Makes 160mL | Serves: 4 (40mL per serve) Preparation: 5 minutes

Ingredients 1 scoop (40g) AdVital 1 tbsp (20mL) milk ½ cup (125mL) store-bought Tartare sauce

Method 1. Whisk AdVital and milk until well combined. Add Tartare sauce and whisk until well combined and smooth.

Low FODMAP Diet Tip:

‐‐ Ensure White Sauce and Tartare Sauce do not contain gluten, lactose, onion, garlic or mushrooms.

Nutrition Information Gluten & Gluten Free

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

g kJ g g g g g g mg mg ug ug mg mg

High Protein*, Energy Dense * Except Short Crust Pastry and Tartare Sauce

Per recipe

Per serve

160 2148 16.8 36.4 3.6 29.6 8.4 2.8 860 241 343 8.4 21.6 377

40 537 4.2 9.1 0.9 7.4 2.1 <1.0 215 60.2 85.7 2.1 5.4 94.3

91

Gravy

Hints & Tips

‐‐ Add ½ cup diced cooked onion. ‐‐ Add 1 tsp Worcestershire sauce for extra zing.

Makes: 1 cup | Serves: 4 (62.5mL per serve) Preparation: 5 minutes

‐‐ For a stronger flavour add stock cubes to mix.

Nutrition Information

Ingredients

Gluten & Gluten Free

Gravy mix 1 scoop (40g) AdVital

Method 1. Make up gravy according to packet directions.

2. For every 200-250mL of prepared gravy add 1 scoop (40g) of AdVital and whisk until smooth.

3. Serve hot.

Low FODMAP Diet Tip: ‐‐ Use a gluten free gravy mix made without onion and garlic.

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

mL kJ g g g g g g mg mg ug ug mg mg

Per serve

250 896 16.8 2.8 1.6 30.0 4.8 <1.0 1332 172 320 8.0 6.0 298

62.5 224 4.2 0.7 0.4 7.5 1.2 <1.0 333 42.9 80.0 2.0 1.5 74.5

Mayonnaise

Low FODMAP Diet Tip:

Makes: 320mL | Serves: 8 (40mL mayo per serve) Preparation: 5 minutes

Nutrition Information

‐‐ Use lactose and gluten free mayonnaise and milk.

Gluten & Gluten Free

Ingredients 2 scoops (80g) AdVital 2 tbsp (40mL) milk

½ cup (125mL) homemade or store-bought full fat whole egg mayonnaise

Method 1. Place the AdVital and milk in a medium-sized mixing bowl and whisk until well combined and creamy (mixture will be very thick).

2. Add in the mayonnaise and whisk until well combined and smooth.

3. Use on sandwiches and as a base for sauces such as Tartare, cocktail and aoli.

92

Per 250mL

Basics & Condiments

Yield Energy Protein Fat - Saturated Fat Carbohydrate - Sugar Dietary Fibre Sodium Potassium Vitamin A Vitamin D Vitamin E Calcium

mL kJ g g g g g g mg mg ug ug mg mg

Per recipe

Per serve

320 3344 32.8 44.8 7.2 67.2 29.6 <1.0 1040 365 662 16.8 25.6 626

40 418 4.1 5.6 0.9 8.4 3.7 <1.0 130 45.6 82.8 2.1 3.2 78.2

NUTRITION INFORMATION Average quantity per serving + 100200mL Water

SERVINGS PER CAN: 23 SERVING SIZE: 40 g Energy Protein Fat, total - saturated - trans Cholesterol Carbohydrate - sugars - lactose - galactose Dietary Fibre Gluten Vitamin A Thiamine (Vit B1) Riboflavin (Vit B2) Niacin (Vit B3) Folate Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K1 Biotin Pantothenic acid (Vit B5) Calcium Chloride Chromium Copper Iodine Fluoride Iron Magnesium Manganese Molybdenum Phosphorus Selenium Sodium Potassium Zinc

kJ kcal g g g g mg g g g g g mg ug mg mg mg ug mg ug mg ug mg ug ug mg mg mg ug mg ug mg mg mg mg ug mg ug mg mg mg

INGREDIENTS

640 153 15.0 1.3 1.0 0 8.0 19.7 3.7 0.1 0

0 0 320 0.6 0.6 5.0 68 0.8 0.9 32 8.0 6.0 28 10 2.0 290 60 17 0.5 44 0.3 3.1 29 0.3 22 100 15 76 140 1.7

Average quantity per 100g

% RDI* Per Serve

1600 384 37.6 3.3 2.5 0 19 49.4 9.3 0.2 0 0.1 0 800 43% 1.5 55% 1.6 38% 12 48% 170 34% 2.0 50% 2.3 46% 81 81% 20 80% 15 60% 69 35% 25 33% 4.9 39% 720 36% 150 43 9% 1.2 16% 110 29% 0.8 7.7 26% 73 9% 0.8 6% 54 9% 260 10% 37 21% 190 3% 360 3% 4.3 14% * Recommended dietary intake

Protein Blend (Whey Protein Isolate, Calcium Caseinate, Skim Milk Powder, Hydrolysed Collagen, Milk Protein Concentrate), Maltodextrin (Maize), Medium Chain Triglycerides, Minerals (Calcium, Magnesium, Chloride, Iron, Phosphorus, Zinc, Manganese, Copper, Chromium, Molybdenum, Iodine, Selenium), Vitamins (C, E, B3, A, B5, D3, B1, B12, B6, K1, B2, Folate, Biotin), Soy Lecithin.

Contains Milk and Soy. 93

www.advital.com.au

Protein & Energy Value Index Protein (g) Per Serve

94

Energy (kJ) Per Serve

Recipe

Page Number

49.4

2691

Shepherdâ&#x20AC;&#x2122;s Pie

32

42.3

1933

Battered Chicken

28

39.0

2059

Tuna Mornay

34

34.6

1991

Beef Casserole

30

33.6

2050

Butter Chicken

20

31.9

1961

Battered Fish

26

29.8

1479

Scrambled Eggs

28.5

1205

Pea and Ham Soup

16

27.4

1986

Spinach and Feta Rolls

44

26.6

1172

Meat Balls

48

24.4

1389

Pumpkin Soup

14

23.2

1546

Hot Chocolate

86

23.2

1399

Vegetable Bake

36

22.9

2621

Vegetable Quiche

24

22.8

1484

Porridge

10

22.4

1774

Eggnog

82

21.9

1802

Chocolate Milkshake

84

20.2

1311

Blueberry Smoothie

80

20.1

1870

Vegetable Curry

22

20.1

1194

Banana Smoothie

78

18.8

1251

Canned Soup

18

18.7

1944

Scones

70

17.3

995

Potato and Cauliflower Mash

52

17.1

809

Coffee

86

17.0

1040

Batter

89

16.9

794

Tea

86

15.4

1230

Ham & Sweetcorn Fritters

40

15.2

2144

Chocolate Cupcakes

68

14.5

853

Mashed Orange Veggies

54

13.4

688

Raita

89

13.2

864

Mashed Potato

50

12.9

1073

Zucchini Fritters

38

12.7

1610

Chewy Chocolate Chip Cookies

58

12.7

642

Plain Yoghurt

90

12.2

1398

Potato Cakes

46

12.2

1284

Potato Wedges

56

12.0

906

Pikelets

12

11.7

939

White Sauce

91

11.6

779

Custard

76

11.5

1261

Apple Fritters

72

8

11.1

954

Lemon and Blueberry Muffins

66

11.1

948

Savory Cornmeal Muffins

42

Cream Cheese Spread

74

11.0

685

10.6

1681

Hedgehog

60

10.4

2071

Chocolate Crackles

64

10.2

1877

Lemon Slice

62

8.1

1217

Short Crust Pastry

90

4.2

537

Tartare Sauce

91

4.2

224

Gravy

92

4.1

418

Mayonnaise

92

Please note: where recipes have separate gluten free and gluten versions, the details relating to the gluten version were used in this table.

Publishing Disclaimer

Published in 2015 by Flavour Creations Pty Ltd ACN 078 198 320 26-32 Murdoch Circuit, Acacia Ridge QLD 4110 Australia www.flavourcreations.com.au Author: Bernadette Mary Eriksen Photographs published with the authority of iStock and Shutterstock.

All rights reserved. This publication is copyright. Except as permitted under the Copyright Act 1968 (Cth), no part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronically, mechanically, photocopying, recording or otherwise, without the prior written permission of the publishers and copyright holders. Requests for such written permission should be made to Flavour Creations Pty Ltd. The moral rights of the authors are reserved.

M114-01

Text copyright Bernadette Mary Eriksen.

It is always about the food!

We at Flavour Creations are passionate about the continual enjoyment of food.

This book was developed to enable you to continue that enjoyment on the basis of good health through our innovative nutritional product AdVital, whilst experiencing the satisfaction of creating easy, delicious snacks, meals and sweets drawn from Australiaâ&#x20AC;&#x2122;s diverse cultural background, with a good sprinkling of traditional favourites. I believe there is no better way to spoil your loved ones.

It is my earnest hope that you enjoy making, serving and eating these dishes as much as we have enjoyed creating them for you.

Bernadette Eriksen Founder & CEO Flavour Creations

www.advital.com.au